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How They Train!

David Knauf - July/August 2013


How many years have you been running?

Lifetime personal records


All Time

600 Yds 1:16.5(middle school--my only record still standing!) N/A
Mile  4:30.4(HS) 4:49.2
5K 15:24 17:48
10K 32:51 36:59
1/2 Marathon 1:14-1:15 (?) 1:26:42
Marathon N/A 2:58:23(1st one: age 47)


Consider your training over the past 6 months to one year.  How many miles a week do you typically run when not injured and consistently running?

What does your typical week of running look like?

How does your training vary over the course of a year?

Do you take recovery or down time?

Do you peak for certain races?

  1. Yes, this is also in concert with my down time cycle. I try to focus on 2-3 key races per year.

How much sleep do you usually get at night?

What time of day do you normally run?

What injuries have hampered your training over the past year? 

Do you take any dietary or medical supplements?

What type of running shoes do you prefer?

Do you race in a different type of running shoe?

Do you use weight training?

Do you stretch? 

What are your favorite running routes?

What running resources do you like that would benefit someone else?

How has your training changed over the years?

  1. It takes me longer to warm up and my stride has gone from a heel-to-toe runner to a midfoot striker.  I would not say it has changed that much other than putting in the long runs.  I was getting PRs on distance on every long run I took in my first marathon training.

What examples can you give of specific training methods, and what were the results?

What advice do you have for beginning or experienced runners to help them with their training?